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  6. Bulgur vs. Bean raw

Bulgur vs. Bean raw — In-Depth Nutrition Comparison

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A recap on the differences between bulgur and bean raw

  • Bulgur has less folate, copper, vitamin B1, phosphorus, iron, selenium, fiber, potassium, magnesium, and vitamin B6.
  • Bean raw covers your daily folate needs 127% more than bulgur.
  • The glycemic index of bulgur is higher.

Food varieties used in this article are Bulgur, cooked and Beans, pinto, mature seeds, raw.

Infographic

Bulgur vs Bean raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bulgur
Bulgur
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -58.3%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +1030%
Contains more PotassiumPotassium +1948.5%
Contains more IronIron +428.1%
Contains more CopperCopper +1090.7%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +927.5%
Contains more ManganeseManganese +88.5%
Contains more SeleniumSelenium +4550%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bulgur
Bulgur
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +1150.9%
Contains more Vitamin B2Vitamin B2 +657.1%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B5Vitamin B5 +128.2%
Contains more Vitamin B6Vitamin B6 +471.1%
Contains more Vitamin KVitamin K +1020%
Contains more FolateFolate +2816.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Bean raw DV% diff.
Folate 18µg 525µg 127%
Copper 0.075mg 0.893mg 91%
Vitamin B1 0.057mg 0.713mg 55%
Phosphorus 40mg 411mg 53%
Iron 0.96mg 5.07mg 51%
Selenium 0.6µg 27.9µg 50%
Fiber 4.5g 15.5g 44%
Potassium 68mg 1393mg 39%
Protein 3.08g 21.42g 37%
Magnesium 32mg 176mg 34%
Vitamin B6 0.083mg 0.474mg 30%
Manganese 0.609mg 1.148mg 23%
Zinc 0.57mg 2.28mg 16%
Carbs 18.58g 62.55g 15%
Starch 34.17g 14%
Vitamin B2 0.028mg 0.212mg 14%
Calories 83kcal 347kcal 13%
Choline 6.9mg 66.2mg 11%
Calcium 10mg 113mg 10%
Vitamin B5 0.344mg 0.785mg 9%
Vitamin C 0mg 6.3mg 7%
Vitamin K 0.5µg 5.6µg 4%
Fats 0.24g 1.23g 2%
Polyunsaturated fat 0.098g 0.407g 2%
Vitamin E 0.01mg 0.21mg 1%
Vitamin B3 1mg 1.174mg 1%
Saturated fat 0.042g 0.235g 1%
Protein per 100 calories 3.7g 6.2g N/A
Calories per 10 g protein 269kcal 162kcal N/A
Weight per 100 calories 120g 29g N/A
Net carbs 14.08g 47.05g N/A
Sugar 0.1g 2.11g N/A
Sodium 5mg 12mg 0%
Monounsaturated fat 0.031g 0.229g 0%
Tryptophan 0.048mg 0.237mg 0%
Threonine 0.089mg 0.81mg 0%
Isoleucine 0.114mg 0.871mg 0%
Leucine 0.208mg 1.558mg 0%
Lysine 0.085mg 1.356mg 0%
Methionine 0.048mg 0.259mg 0%
Phenylalanine 0.145mg 1.095mg 0%
Valine 0.139mg 0.998mg 0%
Histidine 0.071mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +586.3%
Contains more ProteinProtein +595.5%
Contains more FatsFats +412.5%
Contains more CarbsCarbs +236.7%
Contains more OtherOther +920.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -82.1%
Contains more Mono. FatMonounsaturated fat +638.7%
Contains more Poly. FatPolyunsaturated fat +315.3%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.